When it comes to physical exercise, the first reaction of many people is running, jumping and ironing at the gym. These movements are of high intensity and require physical capacity and space, and it is difficult for ordinary people to sustain them in the long term. Among the many sports projects, the threshold for walking is lowest, free of money, without specialized equipment, and can be carried out downstairs in small areas and in park tunnels, which are considered by many authoritative studies to be leading the way to the end of life。
In real life, the number of people who insist on walking every day is not small, but the same is true for walking. The more comfortable one walks, the more comfortable one walks, the more his knees are sore, his feet sour and even his feet are swollen and his feet sore. The core difference lies not in the length of the walk, but in the method. Many are being misled by web-based accounts, blindly pursuing 10,000 steps of the day, moving up against the wind, seemingly indulging in daily exercise, and in fact slowly hurting the joints and raising the children to become wounded。
Let me begin by saying what real changes in the body can be made by walking. A long-term follow-up study covering 330,000 adults, conducted by the university of science and technology and the faculty of medicine in china, shows that a weekly routine of between 90 and 720 minutes can reduce the risk of death by 27 per cent to 31 per cent and that life expectancy can be increased by about six years. A follow-up study of nearly 80,000 people abroad, covering 16 years, shows that the average rate of departure is maintained at 15 minutes per day, which can be reduced by 19 per cent all because of the risk of death, while the health improvements are limited by three hours of slow walking。
Walking is not just a walking leg, but a positive adjustment for multiple systems. A long and moderate walk promotes blood circulation, helps stabilize blood resin sugar, improves gastrointestinal creeping and eases the back rigidity associated with prolonged sitting. At the same time, outdoor walks are exposed to natural light, which also eases emotions and reduces anxiety insomnia. It is also a key reason why walking is called a long-term sport, which is mild and has a small heart burden and in which both young and middle-aged people can participate as long as their physical condition permits。
But there is a wide-spread error here: 10,000 steps a day is not a standard given by the medical profession, the earliest is the concept of commercial marketing, which many believe to be true, with 10,000 as a hard target, and with all the best that we can do。
Research related to sports medicine has confirmed the marginal diminishing effect of walking with healthy returns. In short, after the number of steps has increased to a certain degree, the gains from the extended life are not significant, but the pressure on the knee joint and the bottom continues to rise and the risk of wear and tear rises. The data from the research on the lancet show that 7,000 and 10,000 steps per day are not very different in reducing the risk of death and can reach more than 10,000 steps, with a significant increase in the probability of joint injuries。
There is no uniform standard answer to the number of steps, which are differentiated by age, physical state and cannot be reproduced。
People over 60 years of age with regressive knees, high blood pressure and chronic diseases such as diabetes can achieve a good exercise without pursuing a high number of steps, 4,000 - 6,000 paces per day, with a purposeful and effective walker, and excessive run-off can easily hurt their knees and ankles。
The average middle- and middle-aged population is in good health and has a gold zone of 7,000 – 9,000 paces, a range that combines exercise and safety with less than 10,000 deliberate steps。
People who are barely moving and sitting around, let alone walking at once, start from 3,000 to 4,000 steps a day, adapt to one or two weeks, without fatigue, then slowly add up to 500 to 1,000 steps a week, which is the most important step。
There is also a distinction between “walking” and “effective walking”. Many walk slowly, brushing their cell phones, dragging their paces, like walking out of their homes, with little change in their heart rate, so that they can be considered activities that do not produce the effects of exercise. A walk with real proliferating value is a walk of moderate strength, a simple test: a slight acceleration of breathing while walking, a slight heat of sweat on the body, and a coherent mouth, but not able to sing loudly, which is just the strength。
It is not necessary to keep high speed throughout the journey, and ordinary families can follow a slow and intermittent walk: go 3 to 5 minutes, slow their feet for a few minutes, cycle back, improve their cpr function without overworking their bodies, and be more likely to persist in the long term。
In addition to the number and speed of steps, the length of the walk is equally focused, the timing of the selection is not correct, the exercise is less effective and risks are hidden. It is wrong to say that the old folk saying goes 100 steps after dinner and survives to 99, which is directly understood by many as having gone out for a walk after eating. After eating, blood concentrates on gastrointestinal digestive food, and immediately rises and walks for long periods of time, the flow of blood to the limbs disrupts digestion, the ease of stomach swelling, stomach pain, and problems with the cardiovascular base, which further increases the physical burden。
Healthy people, with a minimum rest of 30 minutes at the end of their meal before going out for a walk; people with a weak stomach, old age and high blood pressure, preferably 40 minutes to 60 minutes before leaving。
At 6 a. M. - 8 a. M., human blood pressure is at its first peak, blood pressure is high and people with cardiovascular diseases try to avoid early morning high-intensity walks and prevent accidents. A combination of experts suggested that the relatively healthy prime time of the day, 17 p. M.-20 p. M., was a period of high body temperature, flexible muscle joints, stable blood pressure, lower motor risk and better suited for walking and exercise. In the event of fog, heavy rains, high temperatures and sunstorms, there are simple steps inside the house and no forced exits。
The little thing about the pose, it's also decided if a walk would hurt you. A number of people walk down their heads and look at their mobile phones, with their ecstasy backs, their shoulders shrunk together, while others marched too hard and hit their feet on the ground. Such a long walk would increase the pressure on the back and knees and make it harder and harder to walk。
The correct position is not complicated: the body is standing straight, the chest closes, the ears, shoulders and jaws remain roughly a vertical line, the elbows are naturally bent 90 degrees, the arms move around, and do not shake around. When you walk, your feet are softly down, your knees are softly relaxed, then your knees are on your feet, and your steps are based on your own comfort, and your feet are as forward as possible to avoid walking within or outside。
Shoes are also indiscreet, and slippers, flat-floored soft-clothed shoes, high-heeled shoes are absolutely not suitable for long walks. Too soft shoes lack sufficient support and the bow is not protected while walking, which can cause bottom pain. Priority is given to soft and soft soles, supported heel, loose-skinned, smooth-skinned walking shoes, badly worn long-shoeed soles, which need to be replaced in a timely manner to reduce the risk of falling and injuring。
It is also necessary to avoid several hf errors. First, sit down immediately after a walk and pour ice water, and when the exercise is over, slows down for two or three minutes, then stops to rest and drinks warm water; secondly, walks simply stare at the number of steps and ignore the physical feeling, reducing the amount of exercise if the knee is so acidic and the calve is obvious, and not carrying it; thirdly, when walking is used as a cure, chronic diseases are diagnosed, the medicine is taken on time, the walk is a supplementary adjustment and is never a direct substitute for medication and formal treatment。
The long-term stability of the walk is not due to the fact that one day it goes by. It is difficult to reap the health dividends of the three-day fishing and two-day tan pattern of walking for a few more days today, followed by one week in a row. It is the true kernel of long walks that does not have to be pursued by sweating each time, pumping out 30-40 minutes a day, according to the number of steps that suit you, the attitude, the rhythm and the persistence of years and years。
Many people tend to think that raising a child is expensive and complex, that it is actually the simplest way to walk, and if the method is right, it is the way to maintain it at a very high cost. Unfortunately, most people are learning only the surface, climbing the scale, ignoring the intensity, time, posture, and making a mistake. It is never the more extreme, moderate, scientific and sustainable, to be nourished。
Discussion: how many steps do you walk every day? Have you ever stepped on the wrong side of a walk to raise a living? If you think this information is useful for your life, just take a look
Disclaimer: this paper is shared only by the general public and is not recommended for medical treatment。
